The Definitive Guide to Muscle Recovery

If you want to improve muscle growth, you want to improve muscle recovery. This guide will show you how.

When it comes to accelerating muscle growth, most people gravitate toward training and supplementation strategies.

They look for fancy new workouts purportedly used by bodybuilders or celebrities, or supplements that claim to increase anabolic hormones or induce muscle growth in various other ways.

Some consider dietary strategies as well, but few give much thought to muscle recovery and how it relates to muscle growth.

Well, muscle recovery has everything to do with muscle growth, and is in fact the primary limiter of how much muscle you can actually gain. Regardless of how hard you train, if your body can’t recover properly, you won’t make any gains to speak of.

In this guide, we’re going to look at what muscle growth actually is and why recovery is such a vital part of the process, and what we can do to accelerate our muscle recovery and thus muscle growth.

This cellular damage signals the body to begin the repair process, which requires an acceleration of the normal rate of protein synthesis. As you have probably heard, this process is regulated by anabolic hormones like testosterone, human growth hormone, insulin-like growth factor-1 (IGF 1), and others.

Our body is smart, too.

It doesn’t want to just repair the muscle fiber to its previous state–it wants to adapt it to better deal with the type of stimulus that caused the damage.That is, it wants to add cells to the muscle fibers, which makes them bigger and stronger.

Thus, what we think of as just “muscle growth” is actually the result of protein synthesis rates exceeding protein breakdown rates.

At the end of, let’s say, every 24-hour period, if your body synthesized more muscle proteins than it lost, you gained muscle. If it didn’t, you didn’t.

Now, the reason I brought all this up is to highlight the importance of muscle recovery, and how it relates to muscle growth. Improving muscle recovery boils down to increasing protein synthesis and decreasing protein breakdown, which results in a “net protein gain,” which we see as increased muscle size and strength.

So, with all that out of the way, let’s now look at some strategies for improving muscle recovery.

Total Caloric Intake and Muscle Recovery

If you provide your body with less energy (calories) than it burns, you are placing it in what is known as a “calorie deficit.”

Building muscle strength and size requires that we continually push our muscles harder and harder (progressive overload), and this is essentially impossible when our glycogen levels are chronically low. (which is one of the byproducts of reducing carbohydrate intake)

Why is that bad? Aren’t we trying to break down our muscles with exercise?

Yes, but remember that our body can only synthesize so many muscle proteins every day. If we cause too much damage with our exercise, our body simply won’t be able to keep up with repair, which can result in us actually losing muscle despite regular training.

You see, unless we eat protein before we go to sleep, our body runs out of amino acids with which to rebuild itself and must wait until our next meal to continue the process.

Keep in mind that this doesn’t mean you lose muscle while you sleep (this is a myth), it just means that without the raw materials necessary for recovery, your muscles can’t recover. And your body gets those raw materials from absorbing nutrients (amino acids primarily) in food you eat.

Thus, it’s no surprise that research has shown that eating a slow-burning protein like casein before going to sleep helps with muscle recovery.

Supplements and Muscle Recovery

You can find a supplement for just about anything, and recovery supplements are quite popular.

But here’s the kicker: there’s no research to indicate that supplementation with glutamine improves protein synthesis in healthy, well-fed adults (as opposed to humans and rats in diseased or under-fed states).

To the contrary, in fact, severalstudiesconducted with healthy adults showed that supplementation with glutamine has no effect on protein synthesis, muscle performance, body composition, or the prevention of muscle breakdown.

RECHARGE Post-Workout Supplement

RECHARGE is a 100% natural post-workout supplement that helps you gain muscle and strength faster, and recover better from your workouts.

Once it’s had time to accumulate in your muscles (about a week of use), the first thing you’re going to notice is increased strength and anaerobic endurance, less muscle soreness, and faster post workout muscle recovery.

And the harder you can train in your workouts and the faster you can recover from them, the more muscle and strength you’re going to build over time.

Furthermore, RECHARGE doesn’t need to be cycled, which means it’s safe for long-term use, and its effects don’t diminish over time.

It’s also naturally sweetened and flavored and contains no artificial food dyes, fillers, or other unnecessary junk.

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